Hi everyone, it’s Vlady on the Dóchas blog, and I am continuing my focus on the intersection between values, goals, and mental health. Having already discussed the significance of values in my first post, then focused on how energy can be a factor in how we take values-based actions, this post will look at how you can shape their goals to align with their values.
Value Identification and Reflection
Once you have identified your values, the next step to further build your awareness is to do a self check-in on the state of your values. Some questions can include:
- In what way(s) do I connect with this value?
- How does this value already show up in my life?
- Is there anything else I can do to invite a closer alignment to this value in my life?
- Does this value fall into one or more contexts in my life (e.g., employment, relationships, personal etc.)?
- How confident and/or motivated do I feel to cultivate a deeper relationship with this value?
These questions might provide you with an opportunity to more closely examine how values function in your life and what gaps exist between your current and ideal self.
So, you’ve identified and reflected on your values…now what?
How to Set SMART Goals
Setting ‘SMART’ goals is a great way to align yourself to your values. The acronym is representative of making goals Specific, Measurable, Achievable, Relevant, and Timebound.
Here’s an example.
Suppose a person reflected, and identified that they value becoming more adaptable in their relationships. While the person enjoys chatting with their friends, they recognize that they have room for improvement, as they do not like conversing with others if there are too many different topics introduced.
Following a SMART goals framework, a goal for the person might be:
S – Cultivate an openness and curiosity to different topics of discussion being suggested by the other people in their relationships by:
(i) Identifying criteria for what openness and curiosity means in relationships with respect to communication.
(ii) Practice applying those criteria with others.
M – Tracking via checkboxes on a cue card that they carry with them if they align to they criteria after each meetup.
A – They already know what curiosity looks like to them in other aspects of their life, such as work. As a result, curiosity is not unfamiliar to them, so it is achievable.
R – This is relevant because they want to extend their capacity to be adaptable in their relationships in the same way that others do.
T – Check in after a month how they’re doing and see if any goals need to be adjusted.
If you are seeking input on value identification, ways to reflect on values, or establish steps forward to better align with your values, feel free to reach out to Dóchas at 780-446-0300 or info@dochaspsych.com. Book an in-person (Spruce Grove) or virtual (across Alberta) appointment with one of our therapists here.
About Dóchas Psychological
Dóchas Psychological Services is a well-established and trusted therapy clinic located in Spruce Grove, Alberta. At Dóchas we value the idea that everyone deserves a safe space. Through connection and education, our team works hard to build a trustworthy relationship with each of our clients. It is our goal to create a community for our clients to feel like they belong.
Disclaimer
Information provided through Dóchas Psychological Services blogs or vlogs is meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.
